SCFit WOD, September 6, 2026

TEAMS OF 2
EVERY 1:00 (6:00)
Partner 1: 1:00 Row
Partner 2: 1:00 Ski or Bike

FREEDOM (RX)
EVENT 18, 2026 CFG: MACHINE 7200m
IN TEAMS OF 2
FOR TIME
Row 3600 meters
Ski 3600 meters (7200m C2 Bike)
*Partner 1 works while P2 rests. Partners switch as needed.
(Scored by Time)

INDEPENDENCE (Intermediate)
IN TEAMS OF 2
FOR TIME
Row 3600 meters
Ski 3600 meters (7200m C2 Bike)
*Partner 1 works while P2 rests. Partners switch as needed.
(Scored by Time)

LIBERTY (Beginner)
IN TEAMS OF 2
FOR TIME
Row 2000 meters
Ski 2000 meters (4000m C2 Bike)
*Partner 1 works while P2 rests. Partners switch as needed.
(Scored by Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Spiderman Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)

3-4 sets
10 Band Assisted Strict Chin Ups
10 Incline Bench Chest Supported Rows @ RPE 7/10
-rest 1:00 between sets-
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Calf Stretch In Downward Facing Dog 1 min](video)
[PNF Shoulder Internal Rotation 1 min/side](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.